Comparing Nutrients in 1 pound Broccoli Raab VS In Pod Fava Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
In Pod Fava Beans	29%	6%	65%

Macro Nutrients

	Broccoli Raab	In Pod Fava Beans	Recommended Dietary Allowance
Energy	3.44% 100kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	1.67% 0.54g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	8.32% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	61.5% 80g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	57.6% 41.8g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.06% 0.77g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	89.5% 34g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	In Pod Fava Beans	Recommended Dietary Allowance
Vitamin A	66% 594μg	8.57% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	63.8% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	94% 376μg	168% 671μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 92mg	18.6% 16.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	49% 7.35mg	35% 5.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	155% 186μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	In Pod Fava Beans	Recommended Dietary Allowance
Calcium	49% 490mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	203% 1.82mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	121% 9.7mg	88% 7.03mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	130% 3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	47.3% 331mg	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	44.3% 1506mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	11.3% 420g	8.9% 329g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS In Pod Fava Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Broccoli Raab versus 1 lb of In Pod Fava Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Broccoli Raab vs In Pod Fava Beans:

• 1 pound of Broccoli Raab has 7.7 times more Vitamin A, 1.2 times more Vitamin B1, 1.4 times more Vitamin B5, 1.6 times more Vitamin B6, 5.5 times more Vitamin C, 1.4 times more Vitamin E and 5.5 times more Vitamin K than In Pod Fava Beans.
• While 1 lb of Raw In Pod Fava Beans contains 2.2 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.8 times more Vitamin B9 than Raw Broccoli Raab.
• 1 pound of In Pod Fava Beans have insufficient amounts of Vitamin A
• Both Raw Broccoli Raab as well as Raw In Pod Fava Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs In Pod Fava Beans:

• 1 pound of Broccoli Raab has 2.9 times more Calcium, 1.4 times more Iron, 1.3 times more Sodium and 1.3 times more Water than In Pod Fava Beans.
• While 1 lb of Raw In Pod Fava Beans contains 9.6 times more Copper, 1.5 times more Magnesium, 1.7 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium and 1.3 times more Zinc than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Raw In Pod Fava Beans lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 6.3 times more Omega 3 than In Pod Fava Beans.
• While 1 lb of Raw In Pod Fava Beans contains 4 times more Energy, 6.2 times more Carbohydrate, 24.2 times more Sugars, 2.8 times more Fiber and 2.5 times more Protein than Raw Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy
• 1 pound of In Pod Fava Beans provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw In Pod Fava Beans provide inadequate amounts of Omega 6 in one pound.